floFOCUS
09.20.26
HYROX (partner)
- 500m row
- 100ft burpee broad jump
- 500m ski
- 40 db snatches
- 30 cal bike
- 20 sandbag clean
(goal: 3-4 rounds)
09.19.26
For Time: (40-min) w/partner
5 rounds
- 40 cal row/ski
- 30 db box step over (2dbs)
- 20 db push press (2 dbs)
- 10 burpees over dbs
- 400m run *together
09.18.26
MYSTERY WORKOUT
? Come In and Find Out?
09.17.26
HYROX
2 rounds
- 800m run
- 100ft sandbag lunges
- 20 burpee box jumps
- 300ft farmers carry
- 40 wall balls
- 50/40 cal row/ski
09.16.26
floLIFT (deload)
5 sets : 50-60%
- 1 snatch deadlift
- 1 hang snatch (pause @knee)
- 1 ohs
- 1 snatch
3 x 1 : squat snatch @60-65%
5 sets: 50-60%
- 1 clean pull
- 1 hang clean
- 1 front squat
- 1 clean
4 sets:
- 2 dips & drive
- 1 press in split
- 1 split jerk
3 x 1: c&j @60-65%
09.15.26
Member of the Month: Jana Fink
8-min amrap
- 8 bench press @50-60%
- 10 db pull over
- 12 push ups
8-min amrap
- 200m run
- 20 plank shoulder taps
- 20 russian twists
8-min amrap
- 200m run
- 10 anchored leg lifts
- 15 slam balls
8-min amrap
- 8 push press @50-60%
- 10 total gorilla row
- 12 butterfly sit ups
*2-min rest between amraps*